Search form

CutAndJacked.com Interview

With: Pat Banya

How and when did you start training?

Started training at 17. I was originally a sprinter, and competed in track & field events, and specialized in short distances. Although I thoroughly enjoyed running, internally I desired more. I wanted to have physical strength that could also match my speed. After watching movies and looking through comic books, I resolved to develop a well rounded and symmetrical physique. I quickly became enamoured with bodybuilding because it closely mimicked my lifestyle. I had been exposed to nutrition and exercise at an early age, by my family.

How many days a week do you train and
what is your routine?

I train 6 days out of the week.
I find that my body responds best when I train each body part

approximately once a week. My current program looks something like this: Download PDF

I perform 3 to 4 sets on every exercise, and I have a tendency to keep my reps around 10 - 12, on pretty much every body part. Abs are the only exception, where I keep at around 20 - 30 reps per set.

When it comes to specific exercises I like to keep it very simple and basic. I use compound movements that require the use of barbells for all the major large body parts. But, I realize that machines can be invaluable because, for certain exercises, they provide a greater range of motion and can minimize the stress on supporting muscle groups. I also incorporate machines for the purpose variety.

What is your diet when trying to
get in peak condition?

I follow a very basic diet that places emphasis on two aspects, energy and muscle growth / maintenance. I don'treally keep track of simple sugars and fats because I eat so little of them; but, when I do, they are usually from fruits and nuts. With that in mind, I pay particular attention to the amount of complete protein and complex carbohydrates that I consume.
Through trial and error, over the course of 11 years, I have found that I can stay within several weeks of contest condition year round if I consume: 1.5 - 2 grams of protein / pound of body weight, and 1 - 1.5 grams of complex carbohydrates / pound of body weight. My primary protein sources are: tuna and chicken. I will, however, use protein shakes, MRP, and protein bars when I lack the time or the resources to prepare and eat a whole meal.
My carbohydrate sources are: sweet potatoes, oatmeal, brown rice, and whole grain bread. Usually, in the evening I will taper my carbs and consume fibrous vegetables with my protein; this minor adjustment is very important because it promotes regularity and prevents me from gaining body fat. When I cook my meals, I do not like to use condiments, seasonings, sweeteners, or add extra flavor to my food. But when I go to restaurants or order food I'm usually not as strict.

Sample Diet 1:

Meal 1:
• 2 Scoops Whey Protein
• 1/2 Cup Oatmeal • Wheat Bran

Meal 2:
• 2 Scoops Tuna • 1/2 Cup Oatmeal
• Wheat Bran

Meal 3:
• 2 Chicken Breast
• Medium Sweet Potato

Meal 4:
• 2 Chicken Breast
• Medium Sweet Potato

Meal 5:
• 2 Cans Tuna • Green Beans
• Broccoli Or Assorted Vegetables

Meal 6:
• 2 Cans Tuna • Green Beans
• Broccoli Or Assorted Vegetables

Sample Diet 2:

Meal 1:
• Meal replacement powder with at least 50 grams of protein. I'll add an extra scoop of protein to meet that requirement, if needed. Also, because different MRPs vary in carb content, I don't always use the full serving. For example, if two heaping scoops contain 300 grams of carbs, I will only use one.

Meal 2:
• 2 Scoops Tuna • 1/2 Cup Oatmeal
• Wheat Bran

Meal 3:
• 2 Chicken Breast
• 1 Serving Brown Rice

Meal 4:
• 2 Chicken Breast
• Medium Sweet Potato

Meal 5:
• 2 Cans Tuna • Green Beans • Broccoli Or Assorted Vegetables

Meal 6:
• 2 Cans Tuna • Green Beans • Broccoli Or Assorted Vegetables

What are the contents of your fridge?

Right now, my fridge is loaded with the staples of my diet. Chiefly: water, oatmeal, sweet potatoes, and chicken.

What is your favourite cheat meal?

When I am taking a break from my diet, I will eat anything that tastes good, because my regular diet is so bland. My favourite cheat meals include pizza and Buffalo wings.

How do you managed to stay motivated?

Vanity aside, I really like the way it makes me feel on the inside. It improves my feeling of self worth and body image. It is very gratifying to know that I'm in control of my own body. When I look around me, and I see people who don't like to exercise or lack the discipline to eat well balanced meals, I also feel motivated.

I don't want to join the status quo and contribute to the rising obesity problem that is taking over the US. Internally, I value my health because I know that it grants me independence. Living a healthy lifestyle helps me appreciate the aging process because I can continue living an active life.

What is your greatest bodybuilding/fitness
achievement so far?

I am the winner of 4 consecutive overall titles. In 2010, I won the Musclemania Universe Professional Division. Additionally, I am NPC Nationally Qualified. And, several of my images have been published in major magazines (Flex and Planet Muscle). Also I was featured on the cover of a romance novel.

What are your future goals?

In the future, I would like to do more networking on the business side of things. I really want to get involved in the fitness industry and work with supplement companies, major bodybuilding publications, and photographers.
But, in the long term, I would like to remain healthy and continue competing for as long as possible. I really enjoy what I do; therefore, longevity is my number one priority.

Who are your favourite
bodybuilders/ athletes or fitness models?

Ronnie Coleman and Lenda Murray. In my mind, they are undoubtedly the greatest male and female competitors of all-time!

What is the number one philosophy you live by?

“Listen to your heart, but follow your head.” This is my own personal quote. I choose to adhere to it because it is a very simple and straight forward way of looking at things. The heart encompasses all of one’s innermost wants and desires, but it is our minds that will lead us along the most sensible path towards those goals.